Saturday
May092015

Squat | WOD 5.9.15

Fitness: Back Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week's exposure.

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Heavier than Wednesday but still light enough to not be a true 5RM. Then, drop weight and perform a heavy set of 5 front squats. Add about 5-10 pounds to last week's exposure. 

Post loads to comments.
e5/8
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Fitness
3 Rounds For Time:
Run 400m
24 Kettlebell Swings
12 Push-Ups 

Performance
3 Rounds For Time:
Run 400m
24 Kettlebell Swings
8 Strict Ring Dips 

Post time and Rx to comments.

In case you missed it, there's a new post over on Coach David's blog Inside the Affiliate, called "Elevating the Push-Up," featuring our one and only Amanda Mc.! Check it out, share it with your friendz, fix your form! 

Wondering Where to Go This Weekend?

We're hosting the Catalyst Athletics Olympic Lifting Seminar this weekend, but because of the new space, we don't have to close down the gym as we have in years past (!!!). Here are all the details you'll need today throughout the weekend to make sure you're in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Saturday (5/9):

10am Yoga for Athletes and 11am and noon Active Recovery are CANCELED 

597: Catalyst Athletics 10am-5pm
608: Normal Group Classes 8-2pm 

Sunday (5/10):

11am Active Recovery is CANCELED

597: Catalyst Athletics 10am-5pm | Open Gym 6-8pm
608: Normal Group Classes 8-2pm | Teaser | Strength Cycle Total at 2pm
Annex: 9am Kids Club | 10am CrossFit Preschool | Rings with Ken at 2pm

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Friday
May082015

Rest Day

Asta and Rich getting fit post-hacking at last Saturday's event

  • Happy birthday, Harry H.!

Wondering Where to Go This Weekend?

We're hosting the Catalyst Athletics Olympic Lifting Seminar this weekend, but because of the new space, we don't have to close down the gym as we have in years past (!!!). Here are all the details you'll need today throughout the weekend to make sure you're in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Friday Evening (5/8):

Everything runs as normal, with Open Gym in both locations.

Saturday (5/9):

10am Yoga for Athletes and 11am and noon Active Recovery are CANCELED 

597: Catalyst Athletics 10am-5pm
608: Normal Group Classes 8-2pm 

Sunday (5/10):

11am Active Recovery is CANCELED

597: Catalyst Athletics 10am-5pm | Open Gym 6-8pm
608: Normal Group Classes 8-2pm | Teaser | Strength Cycle Total at 2pm
Annex: 9am Kids Club | 10am CrossFit Preschool | Rings with Ken at 2pm

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Can Music Be Used as Medicine? The Atlantic 

Thursday
May072015

Clean and Jerk | 5.7.15

Fitness: Halting Clean + Hang Clean Pull + Hang Clean + Jerk
Work up to a challenging load on the complex.

Performance: Halting Clean Deadlift + Hang Clean Pull + Hang Clean + Jerk
Work up to a heavy load on the complex. If you have time before class, review Catalyst Athletic's demo of the Hang Clean Pull and the Halting Clean Deadlift

Post loads to comments.
e5/8
_____________________

3 Rounds For Max Reps of:
1 Minute Max Calories Rowed
1 Minute Rest
1 Minute Max Double Unders
1 Minute Rest
1 Minute Max Wall Ball 20/10, 14/9
1 Minute Rest

Post reps completed for each movement and Rx to comments.

Margie at the Iron Maidens Raw Open

News and Notes

  • Meet the Veg CSA Farmer Today! Tess from Common Hands Farm, our new vegetable CSA partner, will be tabling at Brooklyn Boulders today from 6:30-8:30pm. If you have questions about the new vegetable (plus fruit and eggs!) CSA program, stop by Brooklyn Boulders and introduce yourself! 
  • Congrats to Spirit and Jared D. on their new addition: Zev Sunny D. came into the world on April 19th, at 8lb, 6 oz. See some super cute photos here!

The Original Iron Maiden: Getting to Know Coach Margie

The Iron Maidens Raw Open was Margie L.'s latest contribution to CFSBK, but it's far from her first. Margie was the third coach on staff at CFSBK, and she is Starting Strength-certified. Back in 2011, she created Tough Titsday, an all-women powerlifting meet. She also started the Herondale and Sol Flower Farm CSA partnerships, and she came up with the Underneath the Hoodie series, penning the first one about Coach Jess. (Coach Noah eventually turned the tables and wrote Margie's.)

Margie is happy to return to CFSBK after a two-year hiatus, during which she earned a masters degree in Wisconsin (and wrote a series of articles for us about why you should join a CSA)—and she's now returning to CFSBK with a bang. Iron Maidens was a smashing success, and in addition to coaching a few group classes, she will also be heading up the F Cycle of the next Strength Cycle. Since many of you weren't around before Coach Margie left, we wanted to provide an opportunity to learn more about her. Read her interview with Kate below!

All cycles of the upcoming Strength Cycle will be posted next week, after the Strength Cycle Total this Sunday at 2pm. 

CFSBK: Hi Margie! It's been a while, but officially: Welcome back. Tell us a little bit about your athletic background. 

ML: As a child, I excelled at slow swimming, mediocre tennis, and above average sit-and-reach scores.

CFSBK: Ah, the infamous sit-and-reach. May it rest in peace. How did you find CrossFit, and CFSBK?

ML: About nine or 10 years ago, I became a gym junkie for the first time in my life. I went to Slope Fitness six ays a week. I frequented the treadmill and elliptical, and religiously toted a Shape or Fitness magazine to consult with on my dumbbell routines.

One day a new trainer there approached me, asked me about my goals and if I wanted to workout. He taught me how to squat and then proceeded to lead me through a tabata squat session. I was impressed with his focus on form and how freakin’ hard it was. So, we started to work together; he kept telling me about getting certified in this thing, which is what we were doing, but I didn’t know was he was talking about. After he moved away from NY and I finally realized “this thing” was CrossFit, I got into the website and tried doing it on my own. That wasn’t very motivating, so I found CFNYC and went through their Elements class. I really loved it and worked out there for a few months until one day Court mentioned there was some guy in Brooklyn who had just started an affiliate. Turned out it was in Park Slope where I lived.

David had just moved from St. Mary’s Park to the Lyceum. After a surprisingly personal email exchange with him, I went to a class. I really dug the vibe David set, as well as the funny little group of members. As he added classes to the weekly schedule (there were only two or three at the beginning), I slowly stopped going to CFNYC in favor of SBK. 

CFSBK: How did you decide to become a coach?

ML: Oh, I just got addicted. To CrossFit, to CFSBK, to the people, to the lifestyle. I was interested in movement qualitynot so surprising given my theater background. I also enjoyed motivating others to discover the athletic side of themselves, as I had. I was very involved with helping David to grow and represent the gym (as were Jeremy and Shane), so it seemed like a natural progression to take on a coaching position. It was fairly informal at first, but as I learned more through attending seminars, reading and practicing, it became a serious focus in my life.

CFSBK: Tell us about starting Tough Titsday, and how that evolved over the years. 

ML: When I first started at SBK, my role models included David, Charmel and, of course, Jeremy. The tone they set had a tremendous impact on the affinity I developed for barbells: push hard, go after it and do it well. I was completely one of the gang, even though I had a minimal athletic background, and often was the only female. Lifting and strongman style work made me feel like a badass. I was a lifelong theater nerd who’d always related to my body primarily as a comedic tool (and repository for chicken sandwiches). Getting stronger was a real departure, and one of the few things I’ve built for myself entirely on my own: no one can put the work in for you. That process imparted a sense of self-possession I’d never experienced before. Ultimately, strength training became more fulfilling than CrossFit.

I think the kind of transformation I went through is common among women for a variety of reasons. I wanted to facilitate, support and push other women to engage with this perhaps unknown part of themselves. Several years ago, there were few women in Jeremy’s Strength Cycle because many were intimidated and didn’t see reflections of themselves over there on the platform. I believed they just needed the right environment, so I created two mini-workshop series for novice and intermediate female lifters. We refined technique and explored the mental fortitude necessary to embrace heaviness. I was very pleased that many of my attendees went on to join Strength Cycle. Their visibility on the platform encouraged even more women to join, and now there are sometimes more ladies there than men.

The other aspect of Tough Titsday was the powerlifting meet, of course. I wrote a bit about that as wrap-up to Iron Maidens, so I’ll stop here.

CFSBK: What took you away from us to Madison? 

ML: After working in the non-profit arts for about 12 years, I was becoming restless. I had developed this real passion for nutrition, particularly pastured animal products (read: former paleo zealot). I befriended some farmers, worked at the farmers markets, explored farm apprentice programs and was sort of the de facto food person at SBK.

Shortly after I left New York Foundation for the Arts in 2011, and I was working more regularly at SBK, I started the Herondale and Sol Flower Farms CSAs. It was a catalytic experience for me. I kind of woke up one morning and said to Jeremy that I wanted to go to graduate school for agriculture. I didn’t know what Agroecology was at the time, but when I found the program at UW-Madison, it really resonated with my sensibilities. In exchange for a free education, I received a project assistantship to develop a consumer education program about the benefits of pasture-based farming for a local non-profit. It was a fantastic vehicle for learning about environmental impacts, grassland ecology, animal welfare issues, the economic structure of our industrial farming system, and how different farming communities operate.

Interestingly, the original driver for my fascination with animal agriculture, nutrition, has become one of the least compelling reasons I believe in the value of pasture-based systems.

So, now I have a Masters of Science in Agroecology. If you want to hire me to develop programming for and/or communicate with your community about livestock agriculture, let me know! 

CFSBK: What is about strength training that has maintained your interest for this long?

ML: I’m still weak.

Introducing: Noon Strength Cycle with Coach Margie

We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it's pretty badass.

We are adding a new time slot for Strength Cycle, taught by Margie. This class will run concurrently with the other morning and evening Strength Cycles, beginning May 18. The noon cycle is open to all levels, and will follow the standard barbell program: squat, bench press, press, deadlift, and some assistance lifts. It will culminate in a Total to test your one rep maxes in the squat, press, and deadlift. Limited to 6 participants.

When: Monday and Thursday at 12PM | Monday May 18th - Thursday July 9th
Cost: $200/4 weeks; $400 total. You also have the option to add on a 2x/week Group class pass for $100/4 weeks.

The cycle will wrap up with a CrossFit Total on Sunday, July 12, 2015.

REGISTER HERE

Questions? Contact Margie [at] CrossFitSouthBrooklyn.com

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Have you taken Strength Cycle before? If so, what did you gain (besides your gainz) or learn from it? 

Wednesday
May062015

Squat | 5.6.15

Fitness: Front Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week's exposure.

Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week's exposure.

Post loads to comments.
e5/8
_____________________ 

"Murph-Ish"

For Time:
800m Run

then,
7 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

then,
400m Run

Post time and Rx to comments.

Super Karl swings kettlebells so fast you can barely see them. Photo by Chris H.!

  • SAVE THE DATE: Today's WOD is a good reminder that our Memorial Day "Murph" WOD and BBQ is fast approaching, on May 25th! Heat sign-ups will be available soon.  
  • There's a new post over on Coach David's blog Inside the Affiliate, called "Elevating the Push-Up," featuring our one and only Amanda Mc.! Check it out, share it with your friendz!
  • HAPPY BIRTHDAY, COACH JEREMY!

REGISTRATION IS OPEN FOR OUR NEW FISH CSA! DISCOUNT FOR EARLY BIRDS!

We've got enough interest to move ahead with our new fish CSA with Big City Fish Share. Deliveries will be every Saturday morning starting June 13.

Big City Fish Share, now in its fourth season, delivers sustainably caught, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters.  Sign up by Sunday, June 7th, and lock in $15 per pound for the whole season.  After June 7th, the price will go back to $17 per pound.

The delivery window will be Saturday mornings, 10am-noon. This is a weekly, not monthly, share.

Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.

Any questions? Email bigcityfishshare [at] gmail.com. For general CSA questions, email Michele at mignyc [at] gmail.com.

WOD Against Cancer at CrossFit Dumbo on May 16

Darren Taylor, the owner and head coach of CrossFit Dumbo wants you to know about an upcoming fundraiser event:

What: "WOD Against Cancer"
Where: CrossFit Dumbo, at 48 Pearl Street, Brooklyn  
When: Saturday, May 16th from 10am-2pm 

CrossFit Dumbo’s members are joining Stephanie Jacobson in the fight to CRUSH Cancer, and will be WODing for pledges to raise money for The Leukemia & Lymphoma Society. They would love for you to join them! 100% of proceeds go to Leukemia & Lymphoma Society. 

Learn more about Stephanie’s story here, and her about her Woman of the Year Campaign here.

EMAIL INFO [AT] CROSSFITDUMBO.COM IF YOU'D LIKE TO PARTICIPATE!

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Tuesday
May052015

Rest Day

Pressing and bench pressing are the two primary barbell pressing movements we use to develop basic strength. Which do you prefer and why?

News and Notes 

  • SCHEDULE UPDATE: ACTIVE RECOVERY IS CANCELED TONIGHT! Check out Pilates with KH at 7:30pm instead. 
  • Want to play beach volleyball? We're already registered and have 10 people, but we'd love for more to join usand you'll help us pull down the cost of participating ($110 per person). Get the details from the blog yesterday and email Kate at katharine [at] CrossFitSouthBrooklyn.com if you're interested!
  • Congrats to Leslie and Nate on their new addition: baby Arthur Nathaniel, at 10lb 5 oz!
  • Happy belated birthday to JMD "The Hammer"

Next Weekend, Don't Miss: Coach Noah’s Kipping Pull-Up Workshop

Coach Noah's Kipping Pull-Up Workshop is back with a vengeance and some added wrinkles! This is for folks who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. Buy in for the class is 3 chin-ups or pull-ups (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com). By the end of the hour class everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip.

When: May 17, 2015, 3-4pm
Cost: $20
Capacity: 10 spots (only 4 spots remaining)

REGISTER HERE before it sells out!

There's Still Space in the Catalyst Athletics Olympic Lifting Seminar This Weekend!

Instructed by Kara Doherty and Catalyst Athletics coaching staff, the Level 1 Olympic Weightlifting Seminar is two full days of practicing and training the snatch, clean and jerk, learning progression and correction drills for the snatch, clean and jerk, and foundational exercises for Olympic weightlifting.

This is our Level 1 weightlifting seminar AND the seminar required for the Level 1 Catalyst Athletics Certified Weightlifting Coach certification. You can attend this seminar without the certification process.

Attending the seminar only (no certification). Please select this option when registering. There are no pre-requisites for attendance of the seminar.

Kara Doherty is a 4-time Canadian National Champion and nearly 20-year veteran of Olympic weightlifting. She will be assisted by Catalyst Athletics coaches who are also members of the Catalyst Athletics national weightlifting team.

IF YOU ARE INTERESTED IN ATTENDING, EMAIL DAVID [AT] CROSSFITSOUTHBROOKLYN.COM.

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Okay, but like, honestly, do you prefer pressing or benching? We reaaaally want to know. 

Monday
May042015

Press | 5.4.15

Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week's exposure. 

Performance: 3 x 5
Add about 5% to last week's exposure. Should be at about 80%.

Post loads to comments.
e5/8
_____________________

5 Rounds, or 18 minutes:
6 Deadlifts, medium-heavy but perfect
8 Dumbbell Bench Press, as heavy as possible 
6 Tempo Toes-to-Bar or Floor Levers, 2121 tempo

Post rounds/time and weights to comments.

"Get Fit or Be Hacking" participants celebrating with well-deserved tasty beer at Threes Brewing. More photos coming soon!

Get Fit or Be Hacking Recap

Saturday was the first annual “Get Fit or Be Hacking,” a coding + fitness competition to raise money for the New York City Foundation for Computer Science Education (CSNYC). CSNYC’s mission is to ensure that all children in each of the 1,700 NYC public schools have access to computer science. A big focus for CSNYC is supporting programs in economically disadvantaged neighborhoods and promoting interest in software engineering among traditionally underrepresented communities. Over $3,000 was raised for CSNYC! (If you’re feeling generous, it’s not too late to give.)

The 20+ competitors were a mix of CFSBK members and guests. Most competed in both the WOD and coding competitions, though a few “scaled” and did “just” the two WODs. A number of people stopped by to cheer on the teams, including several representatives from the NYC Department of Education and CSNYC, as well as local city councilperson Brad Lander (who captured a great shot of Jeremy doing a 95lb press). 

Awards included a $200 butchery class and gift certificates from Fleisher’s Meats, coffee beans from Gorilla Coffee, a cookbook from Ample Hills, gift certificates from Brooklyn Boulders, Brooklyn Nets tickets, and books from Simple Programmer. Snacks were Gorilla Iced Coffee and EXO Cricket Flour Protein Bars. Post-event festivities were at Threes Brewing.

Category winners:

  • Most Money Raised by an Individual: Kris Horowitz, Betaworks
  • Best Coding Performance by a Team: Betaworks
  • Best Fitness Performance by a Pair: Kevin Hylant of the Flatiron School and Coach JB of CFSBK
  • Best Performance by a Team Overall (Fitness, Coding, Fundraising): ScriptEd

Rob U., who spearheaded the event, wants to thank the many CFSBK members who made this inaugural year a big success, including Rich A., Austen I., Daniel L., Daniel K., Danae M., Jason H., Mare, Kate R., Daniel I., Asha B., Kayleigh R., Peter M., Christian A., and Asta F. Rob also wants to thank David for supporting the idea, programming the day, and coaching the event.

Finally a big CFSBK thank you to the event sponsors: Threes Brewing, Fleisher’s Meats, Ample Hills Creamery, Brooklyn Boulders, the Brooklyn Nets, EXO Protein Bars, Gorilla Coffee, and Simple Programmer.

To learn more about the mission of CSNYC and the important cause of expanding computer science in our public schools, check out:

Next year’s “Get Fit or Be Hacking” will be even bigger and better with more options for both coders and non-coders to get involved in this great cause!

Want to Play Beach Volleyball?

Kate R. and Coaches Whit and KHarpz are getting together a team for a league starting on Pier 6 with Big City Volleyball from May 13 to July 16. We already have seven people, but need three more (or even more than that!).

The details...

  • Matches take place Wednesday & Thursday evenings (we're requesting more games on Wednesday nights)
  • Season begins Wednesday, May 13th 
  • Start times 7pm, 8pm, and 9pm
  • Co-ed 6v6
  • Refereed Ranking Scrimmage + 8 match season including playoffs + T-Shirts
  • Entrance Fee $1,100 (so $110 per person)

Email Kate by Tuesday at 5pm if you're interested: Kate [at] CrossFitSouthBrooklyn.com

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Sunday
May032015

Snatch | WOD 5.3.15

Fitness: Halting Snatch Deadlift + Hip Snatch 1-1-1-1-1
Work up to a challenging load. 3 second pause at the hip, then snatch from the hip.

PerformanceHalting Snatch Deadlift + Snatch Pull + Snatch 
Balanced weight, get to the hips, and jump vertical. If you have time before class, check out Catalyst Athletic's video of the Halting Snatch Deadlift

Post loads to comments.
e4/8
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Team WOD
In teams of three with one partner working at a time:
AMRAP 15 Minutes:
10 Calories Rowed
10 Dumbbell Thrusters

Post rounds and Rx to comments.

Congrats to our strong dudes who competed at Hail to the King yesterday at CrossFit Queens!

Next Weekend, Don't Miss: Coach Noah’s Kipping Pull-Up Workshop

Coach Noah's Kipping Pull-Up Workshop is back with a vengeance and some added wrinkles! This is for folks who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. Buy in for the class is 3 chin-ups or pull-ups (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com). By the end of the hour class everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip.

When: May 17, 2015, 3-4pm
Cost: $20
Capacity: 10 spots 

REGISTER HERE (scroll to the bottom!)

And the Following Weekend: Coach Noah’s Muscle-Up Workshop

Coach Noah returns with a Muscle-Up Workshop! This is for folks who have yet to accomplish their first muscle-up or need significant work organizing the movement and linking them together. Buy-in for the class is 5 strict pull-ups and 3 ring dips (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com). 

When: May 24, 2015, 3-4pm
Cost: $20
Capacity: 10 spots

REGISTER HERE (scroll to the bottom!)

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The Grandeur and Limits of Science On Being